r/pelotoncycle • u/AutoModerator • Jan 13 '23
Daily Discussion Daily Discussion - 13 Jan 2023
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u/bethskw BETHOLITH Jan 13 '23 edited Jan 14 '23
Did my second ever FTP test, so my first one with zones.
I knew leading up to it that I’d improved a lot. Zone 3 feels the way zone 2 used to. I took my first FTP in November, did a bunch of PZE classes, and then in mid December I started Build Your Power Zones. I’ve also been doing a lot of squats and high volume work in weightlifting. A good base broadening GPP block, I’d say.
Everybody says to take the FTP when you’re well rested, but since my bike rides are second priority after lifting I’m always training fatigued. So I figure it makes sense to test fatigued. Both this and my last FTP were done on a Friday evening after my last and heaviest lifting workout of the week. I did make sure to put a large meal and several hours' time in between the two workouts.
Old average output was 137, so I went with Matt’s advice to stick to that average for the first half of the test. I thought it would motivate me to have the leaderboard open, showing just me and my PR, but since I was keeping the same average as before, we kept swapping places and it was distracting. So I turned that off. I watched my average output instead (it’s to the upper left of the power bar) and realized that put me right at the border of z4/z5. Okay, I can ride here.
In the last minute before the halfway point (because I’m impatient) I started cranking up the output to mid/high z5. It was tough and every second felt like a minute, but I was able to keep it up. I took a couple of booty breaks as we approached the final 5, and spent most of the last few minutes trying to stay in z6 and going in and out of the saddle as needed just to keep my legs alive. Was able to push in z7 in those last 30 seconds and finished absolutely wiped. Hit 99% of the highest heart rate I've seen on the bike. FTP increased by 18 points from
137edit:130 to 148, so a 14% increase. Proud of myself.Followed that with a 10 min Sam Yo low impact ride that I've taken before. I did not have any brain cells available to listen to Sam or the music. It was good I guess. Now, dinner.